Whole Grain Boiled Rice, mixed vegetables and steamed chicken breasts

This recipe is a balanced and nutritious meal combining fibre-rich whole grain rice, colourful mixed vegetables, and lean steamed chicken. This dish provides sustained energy, high-quality protein, and essential vitamins and minerals, making it ideal for healthy eating and weight management.

For rice

• 1 cup (180 g) whole grain brown rice

• 2-3 cups hot water

For the Steamed Chicken

• 200 g skinless chicken breast

• Ground garlic and ginger

• A teaspoon of white pepper

• ½ chopped purple onions

• A pinch of salt

• Habanero pepper ( as preferred)

• 1 teaspoon lemon juice

For mixed vegetables

• 2 medium carrots (diced)

•  ½ cup green beans (chopped)

•  1 small leek (sliced)

• 1 medium green bell pepper (sliced)

• Green spices mixture ( parsley, celery, basil), chopped

• 1 medium yellow bell pepper (optional)

• 1 small purple onion (chopped)

•  1 small onion (sliced)

• A tablespoon of vegetable oil

  
  

Prep Time

Preparation: 15 minutes || Cooking: 30–35 minutes  || Total time: 45–50 minutes

*Serving Suggestion

Preparation

1. Wash the whole grain rice thoroughly and cook in hot water until tender. Add small amounts of water as needed and monitor the rice until it reaches the desired texture.

2. Wash the chicken breast with water and lemon juice.

3. Season the chicken breast with garlic and ginger mix, white pepper, habanero pepper, onions and salt.

4. Steam the chicken for approximately 20–25 minutes until fully cooked.

5. Wash and cut all vegetables into desired sizes.

6. Lightly steam or sauté the vegetables for 5–7 minutes. Add 1 tablespoon of cooking oil during cooking and stir gently to preserve nutrients, colour, and flavour.

7. Serve the steamed chicken alongside the whole grain rice and mixed vegetables.

Nutritional Value

Total per Serving (≈ 550 g):

• Calories: ~640 kcal 

• Protein: ~38 g 

• Carbohydrates: ~55 g 

• Fat: ~24 g 

• Fibre: ~8–10 g

Per 100 g:

• Calories: ~115 kcal 

• Protein: ~7 g 

• Carbohydrates: ~10 g 

• Fat: ~4 g 

• Fibre: ~1.5–2 g

Key Vitamins & Minerals:

• B vitamins (whole grain rice): support energy metabolism 

• Vitamin A (carrots): supports vision and immune function 

• Vitamin C (vegetables, lemon): boosts immunity and antioxidant defence 

• Potassium (vegetables): supports healthy blood pressure regulation 

• Iron (vegetables, chicken): supports oxygen transport and energy production 

• Zinc (chicken): supports immunity and wound healing 

• Healthy fats (cooking oil): improve absorption of fat-soluble vitamins (A, K, carotenoids

Nutritional Benefits of Each Ingredient

Whole Grain Rice

Whole grains contain dietary fibre, B vitamins, magnesium, and antioxidants. Research shows that regular consumption of whole grains is associated with improved digestive health, better blood sugar control, and reduced risk of cardiovascular disease.

Mixed Vegetables

Vegetables provide vitamins, minerals, antioxidants, and dietary fibre. A diverse intake of vegetables contributes to improved immune function, reduced inflammation, and lower risk of chronic diseases like obesity, hypertension, type 2 diabetes and certain cancers.

Chicken Breast

Chicken breast is a lean source of high-quality protein that supports muscle growth, tissue repair, and satiety while being relatively low in saturated fat.

Onion

Onions contain antioxidants such as quercetin and prebiotic compounds that support gut health and may help reduce inflammation.

Lemon Juice

Lemon provides vitamin C, which supports immune function and enhances the absorption of non-heme iron from plant foods.

Overall Health Benefits

• Provides a balanced combination of carbohydrates, protein, and healthy fats

• Supports muscle maintenance and tissue repair through high-quality protein

• Rich in fibre, promoting digestive health and satiety

• Helps maintain healthy blood glucose levels due to the whole-grain content

• Supports cardiovascular health through potassium, fibre, and antioxidants

• Contributes to immune function through vitamins A, C, zinc, and other micronutrients